08/13/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

4 Bootstrap Squats

12 Jumping Ring Dips

12 Good Mornings

12 PVC Windmills

30s Ring Support Hold

Snatch Warmup (No Measure)

12 Pass Throughs

3-3-3-3 Overhead Squats

Snatch High Pulls

Scarecrow Drill

High Hang Power Snatches

Position work

Power Snatches

Overhead Squat/Snatch warmup with bar

Weightlifting

H: Overhead Squat (4 x 8)

F: Segment Snatch (5 x 3)

Rx/P: Snatch (5 x 2 @ 88-93%)

Gymnastics

Ring Dip Progressions (4 x 7-9)

Low Ring Dips (feet flat)

Low Ring Dips (legs extended)

Assisted Ring Dips

Ring Dips

Ring Dips (x2)

Metcon

Metcon (No Measure)

4 Rounds

3 min to complete

H – 15 Kettlebell Swings 44/26

10 Goblet Squats

F – 10 Power Snatches 65/45

10 Overhead Squats

Rx – 10 Power Snatches 95/63

10 Overhead Squats

P – 10 Power Snatches 115/73

10 Overhead Squats